Comments on: Fitness Plan Women: Phase 1

By: Amber

Amber — Mon, 05 Jul 2010 23:01:30 +0000

A shopping spree with makeover would be great!

By: Sam

Sam — Tue, 25 May 2010 05:33:06 +0000

Sure 30 minutes of cardio is ok after your workout, but just make sure you have rest days to allow your muscles to recover. Saunas are ok after your workout, just remember that your water intake will be really important if you are doing a lot of sweating, your muscles need water to recover and grow.

By: mimi

mimi — Thu, 20 May 2010 10:29:35 +0000

I just started this on Monday =) I have a question though…is it ok if I do 30 minutes of cardio after the workout? And I also like to get in the sauna for about 15 minutes. Should I get in before of after the workout?

By: cheryl

cheryl — Mon, 05 Apr 2010 18:14:14 +0000

I have a weider 9635 gym in my basement. Can I just do 3 circuits of that after your cardio warmup?

By: cheryl

cheryl — Mon, 05 Apr 2010 18:14:00 +0000

I have a weider 9635 gym in my basement. Can I just do 3 circuits of that after your cardio warmup?

By: Sam

Sam — Wed, 24 Mar 2010 23:27:08 +0000

Hi Ana, please continue to read the following phases of the plan – I have given you all 7 days in the week for what to follow. You can definitely do yoga on your rest days though.

By: Sam

Sam — Wed, 24 Mar 2010 23:27:00 +0000

Hi Ana, please continue to read the following phases of the plan – I have given you all 7 days in the week for what to follow. You can definitely do yoga on your rest days though.

By: Ana

Ana — Wed, 24 Mar 2010 17:26:58 +0000

Just one question,would you recommend to do the plan every day from monday to thursay), friday I do something different like swimming/yoga and weekends I rest. thank you

By: Ana

Ana — Wed, 24 Mar 2010 17:26:00 +0000

Just one question,would you recommend to do the plan every day from monday to thursay), friday I do something different like swimming/yoga and weekends I rest. thank you

By: Nancy Marie

Nancy Marie — Sat, 20 Mar 2010 04:14:35 +0000

Antoinette, sorry for the late reply. It sounds like you are on the right track! I will definitely be cheering you on as you go through your weight loss journey…YOU CAN DO IT

By: Nancy Marie

Nancy Marie — Sat, 20 Mar 2010 04:14:00 +0000

Antoinette, sorry for the late reply. It sounds like you are on the right track! I will definitely be cheering you on as you go through your weight loss journey…YOU CAN DO IT

By: Antoinette Parker

Antoinette Parker — Wed, 17 Mar 2010 19:39:06 +0000

Ladies (Nancy, Sharon and Dalene)–

I officially started the program yesterday which meant I had to retrieve all those emails I’d been getting for the 5 day weight loss plan and actually read them. Per the plan, I have changed my morning breakfast to something lighter and substituted green tea for my coffee jones in the morning; so far I am feeling better but I truly miss the caffeine rush especially since my first cup of coffee is a triple expresso in the morning. Anyway, I am willing to make a new start and each of your emails gives me courage. Tomorrow, I’ll begin 1hour of cardio for at least a week and slowly but surely workup to the workout and fitness routines published on the site. Thanks ladies and thanks Sam–

By: Antoinette Parker

Antoinette Parker — Wed, 17 Mar 2010 19:39:00 +0000

Ladies (Nancy, Sharon and Dalene)–

By: Nancy Marie

Nancy Marie — Wed, 17 Mar 2010 00:07:36 +0000

Hey Sharon! How are your workout days going? I have taken a FB break so you won’t be able to find my account until next month…lol but i check my email all day every day…faithnmb83@aol.com
I took the DREADED before picture and did the phase 1 workout…my body is killing me but I know that is a good thing. I had somewhat of a stressful day yesterday and happy to report there was not emotional eating…I went to dance aerobics instead

By: Nancy Marie

Nancy Marie — Wed, 17 Mar 2010 00:07:00 +0000

By: Sam

Sam — Mon, 15 Mar 2010 17:27:17 +0000

Hi Dalene, you bet the diet plan is coming very soon so please stay tuned. One thing that sticks out is that you are probably eating late at night and hence why you don’t have an apetite in the morning. Try changing that and see how your body responds, breakfast is extremely important to weight & fat loss!

By: Sam

Sam — Mon, 15 Mar 2010 17:27:00 +0000

By: Sharon

Sharon — Mon, 15 Mar 2010 06:33:52 +0000

Nancy have a great workout today! thanks for keeping me motivated! Today I take my before picture(dreading it and at the same time ready to tell it goodbye) want to try and find you on facebook if possible!

By: Sharon

Sharon — Mon, 15 Mar 2010 06:33:00 +0000

By: Dalene

Dalene — Mon, 15 Mar 2010 06:11:43 +0000

I officially started TODAY i’m not to concerned about the exercises, it’s eating the correct food that’s a problem for me. I’m a mom of 4 and have a habit of skipping meals, especially breakfast and sometimes lunch (just not hungry). Any ideas on a “beginner” 6 meal plan. I just can’t see myself eating oats at 6 in the morning.

By: Dalene

Dalene — Mon, 15 Mar 2010 06:11:00 +0000

By: Nancy Marie

Nancy Marie — Sat, 13 Mar 2010 16:21:04 +0000

YEAAA Sharon!!! Keep pushing and you will reach your goal. I actually walked a lot today…I really don’t know how much. But it was more than three miles today. My gym here is not open on Saturdays and Sundays but I will start the plan officially on Monday. I am feeling very hopeful and trying to do what I can to move around more

By: Nancy Marie

Nancy Marie — Sat, 13 Mar 2010 16:21:00 +0000

By: Sam

Sam — Fri, 12 Mar 2010 18:51:22 +0000

This is great Nancy and Sharon…we’re definitely going to get somewhere very good with this. Remember to take your before pictures, I’d love to have them to motivate others in the future!

By: Sam

Sam — Fri, 12 Mar 2010 18:51:00 +0000

This is great Nancy and Sharon…we’re definitely going to get somewhere very good with this. Remember to take your before pictures, I’d love to have them to motivate others in the future!

By: Sharon

Sharon — Fri, 12 Mar 2010 14:58:25 +0000

Nancy I am all for that!! I really am I went to the gym yesterday and the workout was insane!! I left the gym with a smile because I had a great workout. The trainer in the gym was even noticing how I was so focused in my workout plan. Sam I used the workout for the arms and it was great, I even added a few more things in there but thanks so much. Nancy how are things for you?

By: Sharon

Sharon — Fri, 12 Mar 2010 14:58:00 +0000

By: Nancy Marie

Nancy Marie — Thu, 11 Mar 2010 22:37:24 +0000

Sharon, we could be motivational buddies. I am far from any of my friends who want to lose weight but we encourage each other via email and it is definitely a help. And, Cindy…we can do it this time around WTG ladies!!!

By: Nancy Marie

Nancy Marie — Thu, 11 Mar 2010 22:37:00 +0000

By: Sam

Sam — Thu, 11 Mar 2010 19:14:26 +0000

Welcome Lisa, Sharon and Cindy, glad to have you on board and thanks for positive encouragement. Even though this website takes up a lot of my time it’s great to have feedback like this, helping women conquer their fitness plans is one of the most rewarding things to me. Please do me a favour and send the link to your friends, it’ll really help me grow this site and hopefully it’ll help you learn from each other as well!

By: Sam

Sam — Thu, 11 Mar 2010 19:14:00 +0000

By: Cindy

Cindy — Thu, 11 Mar 2010 18:07:03 +0000

I’m like Nancy. Sometimes, I feel like just throwing in the towel and eating and doing what I want because, despite the fact that I lost 30 pounds 2 years ago, I’ve put 20 back on in the last year, and I can’t get a bit of it to come back off. So, I’m very excited to start this program.

I think that fitness related items or equipment would make great gifts.

Thanks for all you are doing for us, Sam!

By: Cindy

Cindy — Thu, 11 Mar 2010 18:07:00 +0000

I think that fitness related items or equipment would make great gifts.

Thanks for all you are doing for us, Sam!

By: Sharon

Sharon — Thu, 11 Mar 2010 03:36:28 +0000

I am super excited about this article and this weight loss program! I started working out Monday and it seems that I am feeling a difference in my stamina. Good luck to all and the ultimate prize is a healthier life and successful weight loss!!! Looking for someone doing the program to maybe be a motivational online workout buddy!!

By: Sharon

Sharon — Thu, 11 Mar 2010 03:36:00 +0000

By: lisa

lisa — Thu, 11 Mar 2010 00:24:59 +0000

I am excited to start this plan. I have been in a funk for the last couple months and the spring weather is starting to bring back my ambition! This will be a great start!

By: lisa

lisa — Thu, 11 Mar 2010 00:24:00 +0000

I am excited to start this plan. I have been in a funk for the last couple months and the spring weather is starting to bring back my ambition! This will be a great start!

By: Sam

Sam — Wed, 10 Mar 2010 22:45:32 +0000

Great to see so many women coming on board! Nancy, glad to have your feedback and I bet once you get all toned up you’re going to have guys all over you! I like this energy everyone!

By: Sam

Sam — Wed, 10 Mar 2010 22:45:00 +0000

Great to see so many women coming on board! Nancy, glad to have your feedback and I bet once you get all toned up you’re going to have guys all over you! I like this energy everyone!

By: Nancy Marie

Nancy Marie — Wed, 10 Mar 2010 22:30:49 +0000

I am so excited Sam! I follow you on Facebook and love the articles you send…this one comes in just in time…I was ready to throw in the towel with this weight of mine but will give it one more shot. Last year my night schedule was screwing me up and this year living in South Korea makes it a bit difficult cause I don’t always know how many calories are in what I am eating. So, I am cooking more and ready to start this plan.
P.S. I can’t think of any prizes at the moment (well, unless you can guarantee me a hot new guy to go with my hot new body) but will write again when I do. Wishing you many blessings!!!

By: Nancy Marie

Nancy Marie — Wed, 10 Mar 2010 22:30:00 +0000

By: Corinne

Corinne — Wed, 10 Mar 2010 20:34:25 +0000

I’m going to try this as well and get my boyfriend involved. Got a high school field trip soon (senior field trip) to the water park and prom!

By: Corinne

Corinne — Wed, 10 Mar 2010 20:34:00 +0000

I’m going to try this as well and get my boyfriend involved. Got a high school field trip soon (senior field trip) to the water park and prom!

By: Jessica

Jessica — Wed, 10 Mar 2010 19:53:04 +0000

I’m trying to be patient with myself and focus on long term health & weight loss so this will be very helpful. It sounds awesome! Thanks for doing it! Suggested prize: gift cards!

By: Jessica

Jessica — Wed, 10 Mar 2010 19:53:00 +0000

I’m trying to be patient with myself and focus on long term health & weight loss so this will be very helpful. It sounds awesome! Thanks for doing it! Suggested prize: gift cards!

By: Liz

Liz — Wed, 10 Mar 2010 19:40:26 +0000

Already walked my 1 mile-and-a-bit today at lunch (in under 30 minutes), so I’m good to go!

By: Liz

Liz — Wed, 10 Mar 2010 19:40:00 +0000

Already walked my 1 mile-and-a-bit today at lunch (in under 30 minutes), so I’m good to go!

By: Sam

Sam — Tue, 09 Mar 2010 19:11:06 +0000

Hi Shahy, thanks for the comment, great to hear! Hopefully you can share it with your friends so we can get lots of feedback and momentum going with this plan.

By: Sam

Sam — Tue, 09 Mar 2010 19:11:00 +0000

Hi Shahy, thanks for the comment, great to hear! Hopefully you can share it with your friends so we can get lots of feedback and momentum going with this plan.

By: shahy

shahy — Mon, 08 Mar 2010 21:54:40 +0000

really i love ur article and this whole plan.. am so excited to start
thank u so much sam .. really amazing ideas